Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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